Tag Archives: Cooking

Be a Superhero! Cooking and Baking Without Allergens

Ever wanted to be a superhero? Recently, the heroes in my life include doctors, nurses, paramedics… and anyone willing to attempt to make food for me. It takes courage, contemplating cooking for someone with food allergies! First you have to clean EVERYTHING, and then you have to find the ingredients… and then you have to find a recipe. Usually, the recipe is where most people give up, and go and look for the store-bought replacement. Today, I wanted to give you a little inspiration in order to conquer allergens in recipes where you’re working from scratch. It’s usually cheaper, and gives you more flexibility. Be careful to stick to the trusted brands, though, and always double check food ingredients!

Step 1) Simplicity: Spices, herbs, flavourings, nuts, glazes and frostings are optional. If you can’t eat it, leave it out!

Step 2) Is the ingredient adding moisture to the recipe? Just substitute something wet… Depending on what you’re avoiding, eggs, fruit or vegetable purée, or sour cream can all add sticky moisture. Pure liquids like milk can be replaced with water, broth, or any of the dairy-free milks out there.

Step 3) Think about the chemistry! Is the recipe using an acid and a base to rise? If so, consider substituting either the acid or the base. You might have to adjust the amount of liquid to compensate. Baking powder is a combination of an acid and base, plus starch, but if you’re avoiding sulphites you may need to cut it out due to the cream of tartar.

Bases:

  • Baking Soda aka Sodium Bicarbonate
  • Baker’s Ammonia aka Ammonium Carbonate (smells bad in moisture-rich recipes, NOT to be confused with poisonous household ammonia!!!)
  • Pearl Ash aka Potassium Carbonate (very bitter, so use it only in spiced recipes like gingerbread)
  • Potassium Bicarbonate (1:1 for baking soda)

Acids: The amount of pH will affect how much you’ll need to react with your base.

  • Vinegar (White, Rice, Apple Cider, Wine, etc)
  • Citrus Juice, or Citric Acid
  • Buttermilk or Sour Milk
  • Yogurt
  • Molasses
  • Golden Syrup (aka Treacle)
  • Cream of Tartar

You could also add the leavening power of CO2 in other ways, too, including using yeast, carbonated water (or straight soda pop), whipped egg whites (if not allergic), whipped chickpea water (Take a can of chickpeas, remove chickpeas. Use like egg whites!), or chilled and whipped agar and water.

Step 4) What is making this recipe stick together? You might try using something else that’s sticky instead. Eggs can do this, but so can water + starch, pectin, gelatin, agar, ground flax, ground chia, puréed fruit or vegetables, rice, bread crumbs, or quick oats.

Step 5) Is there flour in the recipe? I used to use this recipe for all purpose GF flour: 1 cup corn starch, 1 cup potato starch, 1 cup rice flour, ½ cup tapioca starch, ½ cup corn flour, 4 tsp xantham gum (less if you’re making breads). You can usually play around with a mix of flours and starches to mimic the gluten found in wheat flour:

  • Rice (Very grainy texture. Use a blend of different types of rice, or soak it)
  • Oat
  • Quinoa
  • Almond, or other ground nut flours
  • Chickpea, or other bean flours
  • Seed flours, like ground chia or millet
  • Arrowroot
  • Corn
  • Potato
  • Soy
  • Coconut
  • Tapioca (starch)

Step 6) Is this recipe using an emulsifier? These blend things that would not normally mix, like oil and vinegar. Eggs do this, but so will some ground seeds like flax or chia!

Step 7) Is the ingredient being used for texture, taste, or colour? You might try substituting something else that has that texture or taste. Seeds work as replacements for peanuts or tree nuts. Sesame or peanut oil can be replaced with vegetable oil instead. Vegetables and fruits with similar textures can be substituted for each other- for example, carrot cake with sweet potato is pretty awesome! Soybeans can also be replaced with chickpeas or other beans. Cheese can be mimicked by adding nutritional yeast, or extra salt, or even the stickiness of starch. Shellfish could be replaced with finfish like salmon (if not allergic to finfish, course), or you could change the whole recipe and make it with poultry. For natural colours, Egg, Tumeric, Paprika, Mustard, and Saffron will make yellows or oranges. Red Cabbage, Beets, Hibiscus, and Blueberries will either make blue or green, and Yellow Onion Skins will make things orange/red, or brown. Experiment by using your favourite tea as a way to help colour your recipes.

So… Get into your kitchen! Substitute EVERYTHING! Fight the food allergies and become a cooking SUPERHERO!

– Janice

Cooking with Food Allergies

Creativity is my superpower. I grew up with an abundance of imagination, a keen desire for knowledge, and a deep seated love of all things colourful and bright. My passion for crafting occasionally borders on addiction… But cooking was my kryptonite. For many years I refused to deviate an inch from recipes. Adding recipes to my repertoire usually involved forgetting a key ingredient, mixing up the amounts, or burning those mini muffins until they resembled hockey pucks. Sigh……

It turns out the solution to unlocking my creative potential in the kitchen was developing a ridiculously long list of food allergies. The more I stayed with a few ingredients, the more I learned the basics, and the more I gained the confidence to make the attempt. Most of the time, those attempts worked. When they didn’t, they were usually still good enough to eat. Maybe I was just too stubborn and determined to waste the failures!

The first thing I learned about cooking was simplification. I’ve become addicted to 18th century cooking shows, and it has dawned on me that our ancestors ate a lot more simply than we do. With new undiagnosed allergies, the safest thing to eat involved the least number of ingredients. Did you know that you can just roast meat plain? It was really quite a shock for me to discover how many recipes actually fare pretty well without spices. Gingerbread without ginger, for example? It’s different, yes. But it’s still surprisingly close to the original, and makes a pretty good cookie!

Then I learned to plan ahead. I started cooking at night, after my housemates had gone to bed… cleaning thoroughly and then cooking a two week supply of meals and freezing them. For trips, I borrowed a dehydrator and made a whole bunch of shelf-stable meals. This summer I’ll be using my new pressure canner to free up my freezer space… It feels occasionally like planning for the zombie apocalypse. But it helps! The other day I had a 2 hour meeting that went 4 hours late… and I might have eaten my friends if I’d not had a quick and easy meal ready and waiting in my car!

Finally I learned to change it up. I may not be able to change my ingredients, but I can change the way I cook them! For example, I like to change the colour of my vegetables as often as possible. Did you know that carrots aren’t all orange, and that tomatoes aren’t all red? Most vegetables have a wide range of colours, and each colour tastes a bit different. My favourite is the purple sweet potato, though it does make an odd-looking soup! Next I like to change the shape of my food. Sometimes I’ll use cookie cutters, or cake pops… for shaping vegetables and meat. Maybe I’m a little crazy, but I like my “four-star” hamburgers! Then I’ll change the texture by varying whether things are raw, boiled, baked, fried, roasted or cooked sous-vide. Who knew raw beet greens are really good tasting? Roasted kiwi over a campfire? Almost better than marshmallows! Plus the longer you cook things, the better they taste. My brother swears by cooking sous-vide (vacuum sealed bag, boiled for over 24 hrs)… and I gotta say Easter dinner was pretty amazing as a result!

Do you have any other tips for cooking? I’d love to hear from you with a comment below!

Happy Cooking!

– Janice

12 Reactions in 12 Months: What I Learned from 2016

From the news around the world, 2016 was a challenging year for many people. In my case, I developed more severe food allergies. It was like I’d gotten an extra, unwanted Christmas present that I just couldn’t return. Looking back, however, I can see how 2016 taught me a lot as well. Most of the lessons were learned the hard way… so I’m hoping that by sharing them, you can learn from my mistakes!

1) Take your allergens seriously!

Before 2016, I was prescribed an epinephrine auto-injector, but I didn’t always carry it with me. I avoided eating my allergens, but my housemates ate them, cooked with their flours, and I wasn’t at all careful about cross-contamination. If you’ve had allergies for a long time, you know how reckless that was… but being at-risk for anaphylaxis was all so new to me… and it’s hard to change old habits. That said, I wish I’d at least tried to change those habits before I was visiting the ER every 2-3 days in January 2016… I felt so stupid, coming in and explaining that my housemates had cooked with almond flour, and that I hadn’t washed the counter before preparing and eating my food. I have now learned to prepare my defensive strategy before using the kitchen. I have a placemat I use, I wash counters before I cook with them, and I always wash my hands immediately before eating. If I visit a friend, I re-wash dishes before I use them. I don’t trust dishwashers, as some leave caked-on food. My housemates take great care in washing dishes, so at least I can trust the dishes at home. They know that when they don’t wash things carefully… they might get woken up late at night with a surprise trip to the hospital!

2) Epinephrine auto-injectors aren’t painful!

So, I learned this a few years back during my first ever reaction… but I was sufficiently surprised that it bears repeating. Remember the best vaccine you’ve ever been given? Like where you asked if the nurse was going to give it to you and then they told you it was already done? That’s my experience with epinephrine auto-injectors. I freaked out SO MUCH the first time, I sobbed to the 911 operator “I know how to do this, but I can’t do this!!!” You see, I’d taken a decade of first aid courses, and they had told me that auto-injectors can work through jeans… and so I was imagining this giant needle that would hurt a LOT. What I have since realized is that thinking of an auto-injector as big isn’t quite right. It’s actually a very thin gauge of needle. Honestly, none of the 16 or so auto-injectors I’ve had to use have hurt. Blood pressure cuffs inflating, on the other hand, are very painful, especially if you’re texting with the same hand, so make sure to drop your phone and relax if someone’s taking your pressure!

3) Keep your epinephrine auto-injector where you can reach it, and let others know where it is!

In April 2016 I had the scariest reaction of my life. It started mild, as all my reactions do, and the serious symptoms were delayed, as many of my reactions are. Because I have chronic idiopathic hives as well as being at-risk for anaphylaxis, my allergist has given me permission to take over the counter antihistamines when I have specific mild symptoms. My hives went away, but I ignored the fact that I felt weird, and started getting ready for bed. I should have taken the epinephrine then. I took my regular night time medications instead, but as I went to swallow them they got stuck in my throat and I started coughing. Suddenly I couldn’t stop coughing, and all my symptoms came back. Dizziness, nausea, hives, redness, asthma, and I was coughing so hard I had to sit down. Coughing so hard I couldn’t get up to go get my EpiPen® in the belt that was a few meters away. Coughing so hard I couldn’t catch my breath or turn around to get the EpiPen® in the drawer about 2 inches behind me.

Thankfully, I was coughing so hard that I woke my housemates… who came downstairs, called 911, and handed me the EpiPen®. After that, I started keeping 4 epinephrine auto-injectors in the house: there is an EpiPen® next to my pillow, reachable from bed. There’s one in the belt around my waist. There’s one in my purse… and because all three of those are hard to access and easy to move, there is also one that doesn’t ever move, installed on a broom holder next to my door. Every person in the house knows where it is, so that if I react they can run and grab it. I’ve deliberately chosen not to live alone. My allergist and I are also working very hard to try and treat the chronic hives, because of course it is not recommended to take an over the counter antihistamine during a serious reaction!

4) Trust yourself, but don’t let others trust you during a reaction

One common thread during all of my serious reactions thus far? I don’t think straight. I don’t make rational decisions. I routinely ignore that nagging feeling that something is VERY wrong. I start behaving abnormally, illogically, and my answer to questions like “Are you ok? You look like you’re reacting to something” is consistently “I don’t know.” My family, and colleagues have mostly seen my reactions in person now… but it’s still one of the first things I go over if someone new joins our team at work, or if I’m eating out with friends. To give a few examples from 2016:

Near the beginning of January, I actually talked myself, my sister, and the paramedics out of giving me epinephrine… in spite of the fact that I knew something major was going on. To be fair, I was stable, and they were monitoring me… but when I was later triaged through urgent care and started re-reacting more severely, it was difficult to get the nurses’ attention. I did, and things moved very quickly, with epinephrine being administered there. Had I trusted myself in the first place, though, I could have saved myself 4 hours of misery.

The other experience where I was learning to tell others not to trust me during reactions came later. I was at work, and had a major asthma attack to some dry erase spray I was using. I collapsed, but decided against calling for help on my radio. I caught my breath, but when I told one of my colleagues what had just happened I again insisted that I was completely fine. Meanwhile I had developed hives and swelling and nausea but kept ignoring the symptoms and telling my colleagues that I didn’t know whether I was having a mild or severe reaction. Eventually the reaction progressed until I was physically unable to lift my auto-injector. Thankfully a different colleague noticed that I was about to pass out, and took action on my behalf.

My hope and prayer is that you’ll never have to go through those moments, where your logical brain is saying “I’m having a reaction, with the following symptoms, and need immediate medical assistance” but the anxiety added by the reaction results in you hiding the truth from others. You matter. Your reaction will be much more inconvenient the more it progresses. If you are experiencing an anaphylactic reaction, you are not wasting anyone’s time by getting their help. 

5) Cooking from scratch is not impossible

Two years ago, I met with a dietician to talk about how I could improve my diet. Back then I had 13 allergens. I insisted there was no way I could cut out anything further. She gave me some recipes, but I didn’t take a lot of time to try them. I had resigned myself to a fate of relying heavily on other companies to be able to cook for me at the time.

Then came 2016, and suddenly I was hit hard by the new reality of having to make everything from scratch, and even having to call every company about every possible ingredient. There’s a point, while you are waiting for re-testing, where you stop looking at what is unsafe, and you start making a list of safe foods. That was the most positive shift I made. I started making incredibly simple meals from scratch, so that it was easier to list all the ingredients of what I’d eaten that day. It wasn’t an easy shift, as I grieved the things I couldn’t eat and exhausted myself trying to find safe recipes. But it was incredibly encouraging, as each successful meal became a reason to celebrate. Each new safe ingredient source has me jumping with excitement, and I’ve really learned to enjoy cooking.

Cooking from scratch was a huge learning curve, and at first it took 24 hours a week to cook meals… but now my record stands at 5 meals made in 20 minutes (plus I ate one in that time too, and washed dishes). With only 43 things that I can eat, I have become much more willing to try eating things I might not otherwise have tried. That willingness has led to some accidental successes (like roasted kiwi, and candied organic banana peel), and some really epic failures (like grapefruit toffee). I’ve learned not to give up in the kitchen, and I wish I’d learned some of these skills before I had no choice but to use them.

If I can learn these things, however, I’m pretty confident anyone can. I’ve gone from being unable to cook eggs… and regularly “burning” water… to someone who’s made candy, soup, jams, and even some puff pastry. I still have a lot to learn, but YouTube© is an excellent resource… and the benefits of studying how to make your own food far outweigh the inconveniences at times.

All in all, I learned a lot in 2016, and I’m still learning. I suspect I will always be learning more about cooking from scratch, but I hope I can stop learning so much firsthand about reactions! I’m also hoping that by sharing this with you, you’ll save yourself the time of learning them on your own!

Here’s to fewer reactions in 2017!
-Janice H.